W.O.D.: G L-INT Day 1 Week 12

Monday, November 19, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH:

DE: Deadlift 10x2 on :60sec @ 65% 1RM

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

12 - Thrusters (115/85)

12 - Pull Ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 3-5 x 1200m @ 65#/Boots/Utes, recover 1:30, hold each effort within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.


CrossFit Impavidus Fearless Endurance at The Great Pumpkin 5k


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Comments (10)

Carl S
on Sunday, November 18, 2012 at 10:44 pm
WOD
DE: 90kg
S&C Scaled to 80%:
12 Thrusters @ 40kg
10 Pull ups

Time: 13:20
Ben A
on Monday, November 19, 2012 at 04:58 am
Today's WOD
CFE Strength and Conditioning WOD as Rx:

19:57

Way Harder than I expected!! THANKS!
Alan Pamayo
on Monday, November 19, 2012 at 09:59 am
S&C WOD
DE Deadlift 10x2 @255 lbs

WOD RX'd
12:16

That was a rough one.
Ross
on Monday, November 19, 2012 at 10:39 am
Wod
Strength DE deadlifts @185

S&C as rx'd
15:26
Brad Williams
on Monday, November 19, 2012 at 03:48 pm
11/19/12 WOD
Did Saturday's 500 meter TT swim this morning. 9:50 min. which is a PR for me. I'm not a strong swimmer so under 10 minutes is huge. Even more happy with the fact that is was a day after a long bike WOD.

Strength & conditioning a few minutes later because I didn't want to go back to gym later after school conference. Deadlifts- 185lbs. Circuit- 85lbs for the Thrusters- 9:34 minutes. That hurt a lot. Probably shoudl've broken up WOD's today, but wasn't sure what time school PD would end.
Jake Fisher
on Monday, November 19, 2012 at 03:56 pm
Daily Results
Snatch 5-5-3-3-3-1-1-1
75(5),85(5),95(3),105(3),115(3),125,130,135F
>> I'm happy! I haven't snatched heavy in a few months & it's nice to see I'm only 5# under my PR

WOD w/ Thrusters @ 85# = 9:56
>> Scaled to make it 12:00 or faster ... Felt like a neverending Fran, LOL!
Julia
on Monday, November 19, 2012 at 04:21 pm
WOD
Wow, CFE was hard today.. 21:30, 65lbs thrusters isntead of 85, assisted pullups.

Also, Strength DE squats instead of deadlifts @155

was fighting a tummy ache, so I feel good about it.
PLA
on Monday, November 19, 2012 at 05:26 pm
Day 68
Strength (Rx): 325lb

S&C (Rx @ 115lb Thruster*, 195lb BW): 9:01

* First experience with thrusters. Very tricky on the wrists going in and out of the front squat grip.

Going to be in Los Angeles for a week starting tomorrow. Anyone familiar with the area have suggestions for a good place to work out? .Maybe a gym that will take walk-ins or a track nearby open to the public? Thanks.
JTZ
on Monday, November 19, 2012 at 05:32 pm
Deadlift: 250lbs
WOD Rxd @ 12:45
Charlie Douthwaite
on Monday, November 19, 2012 at 08:13 pm
DE @ 225#

S&C
5 rounds
15 Thrusters @ 115
12 pullups

19:01 should have double checked the rep scheme!
Comments are closed for this post.